Grand Trunk CrossFit – CrossFit
Warm-up
15 shuttles
20 KBS
20 lateral hops
20 ring rows
20 pushups
Mobility
foam roll/barbell smash
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Accessory
TABATA
Hollow hold
V-up TABATA (AMRAP – Reps)
8 rounds
:20 work
:10 rest